I think I may have overdone it…

Alright everyone, so I was away for a month on vacation and apart from hikes and kayaks and snorkeling, lets face it, I was a lazy beach bum for 4 weeks. Don’t get me wrong, it was fantastic and South East Asia is a place everyone should try to visit if they get the chance. This issue is that I’m not the type that is comfortable sitting on my ass for weeks at a time so the last week I was chomping at the bit to get back to some fitness upon my return to Canada.
Arrived home Tuesday evening after 25 hours of traveling and Wednesday afternoon I strolled into CrossFit to get my butt kicked! The coach was reminding me to take it easy but I felt good and was happy to be sweating again from something other than just being on a 40 degree beach in Thailand.
Thursday I went for an 8 km run and with Miley Cyrus blasting in the iPod, again I felt good to be back jogging although tiring. Then, Friday I was back to CrossFit for a workout full of push-ups, kettle bell swings and rowing… a lot of all of them!
Sunday morning rolled around and I could barely get out of bed. Although I anticipated a decent degree of pain, this was different. This pain was worse and as the day rolled on I had cold sweats, a brutal cough, no appetite and at this point getting off the couch seemed a comparable task to conquering Everest.
Now to get a bit graphic on ya: I went to pee around 11 pm. If you ever have insane muscle pain and notice that your pee is the color of your Grandpa’s rum and coke, it is time to head to emerg. So that’s what I did.
I was diagnosed with rhabdomyolysis and on top of that septic pneumonia. Not sure where the pneumonia came from, but rhabdo occurs when you have an extremely high amount of breakdown of skeletal muscle into an enzyme called creatine kinase (CK) which does not filter well in your kidneys and in high enough amounts can cause kidney failure. The doctors words “What the heck did you do? You’re very sick!”
Shit…

So 3 days in the hospital, a few morphine trips (accompanied by messed up dreams) and a pallet of 1 liter saline bags and they let me out with some antibiotics and stern warnings to take it easy. So now, I’m starting from scratch… and I mean scratch. I did a few flights of stairs and a few sets of squats the other day… ugh… Its going to be an interesting journey to the K-100 at the end of June and Death Race at the start of August, but I’m optimistic and hopefully I don’t hurt myself and really hope I don’t let the teams down during these races.

Physio tip for the day: Ease yourself back into sport and exercise after a month’s hiatus. Not only to prevent musculoskeletal injuries (like I preach on a daily basis), but also the more serious problems that can arise from over-doing things!

Happy training! 

Edmonton Winter Runners

Oh hey there! I’m back! I figured I only really blog when I’m running or working at accomplishing something. Now I know what you’re thinking: “Why haven’t you written anything in months?” The simple answer is the most obvious one… yes, I haven’t been running much and not working on accomplishing anything specific. Pretty lame I know, but now I’m back!

Over the weekend I embarrassingly bailed on a morning run with 2 of my bosses, James Dean and Graham Glennie, while at a work retreat in Jasper. The guilt of bailing and feeling lazy has motivated me to workout twice (at CrossFit Armoury) and go for my first decent run outdoors in months and its only Wednesday! No big deal…

While on this run I figured I should start up the blog again, but this time be a little more organized and consistent with it instead of just talking jibberish about things that no one is interested in reading. I am going to write each of my blogs in my head while on my run. This will keep my mind busy enough that I don’t get Miley Cyrus playing on repeat in my head and also because it will force me to be observant while I’m running and take note of all of the random people, things and events that occur on my runs. This time each of my blogs will have a theme (today’s being “Edmonton Winter Runners”) and I will try to incorporate a physio related training tip or two into each blog as well.

So, today’s post is all about running in the great white outdoors. As a physiotherapist I see a huge influx of business when these crazy running folk force themselves to run on the snow packed and often icy trails in and around the city. Don’t get me wrong, I appreciate the business as it keeps a roof over my head and my regular pizza deliveries paid for, but I am constantly thinking to myself “What is wrong with these people? Why do they insist on running outdoors? Do they have a few screws loose upstairs? Treadmill people!” It just didn’t make sense, until today…

I thought my trek through the snow would be similar to the Iditarod, with me representing the dogs and the sled being pulled behind me represented by my excess junk in the trunk. Cut me some slack, I had a very hearty holiday season and that carried forward into excessive dining out the following lazy winter months. But I have been decently consistent with CrossFit workouts which has kept my endurance and power up more than I thought it would and I actually loved my run in the snow! Maybe these crazy runners are onto something. The cool air kept me fresh and the people you see on the trails all seem like they want to be there for their love of running and the outdoors. People were smiling and energetic as they passed. I did however have a few near falls/slips on the ice and trampled through a few unavoidable puddles.

This brings me to my physio related tip: All you runners out there need to make cross training a priority in your workouts! Having strength and stability through your core and lower extremity will enable you to quicken your reaction time when you have a near fall. Hardcore runners will definitely have great cardiovascular endurance and will likely be quite strong in their legs, but often lack a strong, stable core. Core workouts, high intensity plyometrics and strengthening exercises for lower and  upper extremities will pay off making you not only faster on those long runs, but in helping safely recover from near falls or avoiding feral muskrats sneaking onto the trails. Think about it…

Anyways, I feel great after my run today and I hope everyone is enjoying the outdoors safely with this mild winter we’re having!

What? I have a blog?! Shoot…

Ok, so I have severely neglected my blog and I know there are numerous readers out there that are getting frustrated with me (6 views since the last post and I think I checked it twice). Anyways, for those hardcore followers thank you for your support and here is an update since I have been away from the ol’ blog for quite some time.

I entered my first race since my last post, the St. Albert 10 Miler. I didn’t know what to expect and it went quite well after all was said and done! I tried to keep pace with Graham and about mile 6 my shoelace came untied and Graham took off up ahead (that’s what I told him, when actually I was just looking for an excuse to let Graham go ahead so I could rest a little). I finished the race in just over 68 min which I was quite happy about as my goal was 70 min. It was also a very humbling experience as I was passed by several men and women over the age of 40 and 50. I thought this might frustrate me, but really I was inspired by these people and wanted to shake their hands and congratulate them on keeping such an active lifestyle as they head into the second half century of their lives.

The death race is rapidly approaching and I’m actually getting pretty nervous. Running with Graham and James is intimidating to talk about sure, but now that we’re within six weeks its almost terrifying! I must admit I’m not feeling too bad, however. The training is difficult for sure, but I never thought it would be a cakewalk. A few things I’ve learned with runs longer than 20km in the river valley:
1) There are a whole whack of weirdos that hang out in the river valley that you would never see walking around Edmonton, but rest assured, they do exist! Some of my responses to the outrageous questions I’ve been asked have included “No, you may not borrow my shoes”, “Where in the heck in my running gear would I be keeping empty beer bottles that I could give to you?” and “Yes, I do know Graham Glennie and the stories are true, he is better looking than Matthew McConaughy and if you blink you will miss him, that fast!”

2) Running for longer than an hour is a huge mental battle. I definitely suggest having an excellent playlist on the i-pod and try not to get a Miley Cyrus song stuck in your head because the satisfaction and quality of your run will greatly suffer!

“So I put my hands up
They’re playing my song,
And the butterflys fly away
Noddin’ my head like yeah
Moving my hips like yeah,
And I got my hands up,
They’re playin my song
I know I’m gonna be ok
Yeah, It’s a party in the USA
Yeah, It’s a party in the USA” … ugh…

3) There is a serious lack of restrooms available along those trails. I suggest taking care of business before you run or take care to run past a few washrooms and if you feel even a hint of something coming on, take the time to take care of it. I do not suggest a clenched sprint to the Shaw conference center from the River Boat landing on the other side of the river! Its not comfortable at all… so I’ve heard… from a friend… yaaaaa…

All in all the training is coming along well and I’m excited to get into the wilderness to tackle this death race. I’ll try to be a little more regular with these blog posts to keep all you keen followers up to date.

Sinister 7 to Death Race

So I’ve decided to change it up a little. Ok, first I’ll give a quick update.

Finished the Nutrition boot-camp with Tania. I eat better, I feel better and I’ve lost 17 pounds! Tania was a great help and I feel I’ve made some great lifestyle changes. However, my butt groove in my couch is starting to fill in and my playstation controllers are getting dusty which saddens me as they were always loyal friends.

The six pack is still in the works. I’m no Will Smith circa 2001 in “Ali”, but its better than a few months ago. I’ve kept up with a solid running schedule and besides having to miss a few swimming sessions last week due to a “child filled” pool I’ve been doing 1 and 1/2 km twice a week.

Now my goals are adjusted a little bit. I’ve decided to run the Canadian Death Race August Long Weekend with 2 of my bosses and legends of long distance running, James Dean and Graham Glennie.

I don’t know what compelled me to agree to this. Am I sucking up to the bosses by trying to fit in? Am I trying to keep myself motivated to get into really tip top shape? Do I just look up to people who are able to accomplish feats such as running a marathon up and down a mountain or even an ironman race? Or do I want to use the “I just ran the deathrace *wink*” as a pick up line?

I think its a combination of all of them. Also, I figure at some point I’ll come across a mountain goat that I’ll be able to tame and then hop on his back for a few km to save energy.

Anyways, I’m excited to do it and excited to have done it once it is over. I’ll keep you posted on my progress. Wish me luck!

To check out my personal page for the Death Race, click here!

The one month mark

Well its been a month and it hasn’t been easy. I regularly have to slap my hand away from sweets and reject invites to probably my favorite past time of the last 6 years, Wednesday Night Wings. The exercise I actually enjoy for the most part, except when all I want to do is nap I really have to push myself to get off my ass and do some sort of exercise.

I find one of the major benefits from my new found diet and exercise routine is being able to empathize with my patients regarding urgency. Let me explain: I constantly tell my patients “You should notice improvements after each treatment, but I’m not a wizard that can make your condition disappear after one or two treatments.” (Admittedly though, I do get lucky sometimes which makes me feel pretty awesome!) And now as I try to lose weight, get fit and get a six pack I find I’m extremely impatient! I mean come on, I’ve been exercising and eating good for an entire month now and no beach body and still not able to run a 30 min 10km! What’s taking so freakin long? But I digress and realize of course it takes much longer than that to start from where I was and to get to where I hope to be.

To summarize my training status to date, I am happy with the swimming, home workouts and diet (swimming 1.25 km 2x/week, doing home workouts 4-5x/week and lost 7 pounds and feeling good from the diet!), but the yoga and running has taken a little bit of a back seat as my work and life schedule gets very busy. Last week and this week I ran twice a week for 50 min and have only done yoga once over that time. Any tips on fitting more exercise into my schedule are much appreciated. I’ll keep ya posted with progress.

Sinister 7 Sold Out?!

So I haven’t kept in touch on here and my training has definitely changed over the last month or two. Let me get you all up to speed. I was running as per my schedule, up to 4 times per week from 45 min runs to an 1 h 15 min per run and the muscle soreness and stamina was improving nicely! I was having a hard time keeping running an interesting activity however as I’m definitely a fair weather runner and treadmill running isn’t exactly stimulating on the mind.

So the running was fine, but the organizer of our Sinister 7 team called me in the middle of December to let me know that the race was sold out and we didn’t get our team together in time. My feelings? Bittersweet. It was a great motivator for me to bust my butt and get into shape and get running, but at the same time the thought of the actual race made me nauseous.

So what did I do? Sat on my ass, played NHL 2011 and ate chips for 2 weeks. Ok, so I did a few runs in that time, but nothing to write home about. Come the new year I decided it was just time for more of a lifestyle change and to get off my ass. I figured I’ll do a personal sinister 7, a set of goals to keep me motivated and to prevent me from becoming a full time couch surfing, video game playing, chip eating bum.

Arri’s 2011 Sinister 7:

1) Continue running 3x/week between 45-60 min per run. Even though it bores me running is great for the body and the soul.

2) Do yoga once a week. Flexibility is not my thing so I bought DVDs to do at home to spare myself the shame and awkwardness of attending a public yoga class.

3) Start eating healthy full time. I am doing the Nutrition Boot Camp at our clinic, Dynamic Sports Physiotherapy, with our Registered Dietitian Tania Vander Meulen. Tania will kick my butt into living a healthy lifestyle and will be great for information, tips and motivation along the way.

4) I plan on losing 15 pounds. I think its possible… maybe? Man I really do love chips and beers though… No! I can do this! With the diet and the workouts I think it’s realistic.

5) I plan to become a competent swimmer. I’m not experienced enough to set a distance or time limit on this one, but swimming is an amazing workout and hard enough that it keeps me interested the whole time.

6)I plan on increasing total body strength in all areas. My brother and I have a whole stack of home workouts developed from our own knowledge, experience and, a magazine all real men should have, Men’s Health Magazine.

7) I plan on developing a six pack. Don’t laugh! I used to have one… in high school. Ok so its a pretty far reach, but sometimes you have to shoot for the stars. I’ll let you know in 3 months.

There it is, its out there now and there’s no going back. Feel free to beak me about it and call me chubby, it only fuels my fire! Anyways, I’m outta here to go do some sit ups and munch on lettuce.

The uphill battle has begun!

Well everyone I have started my long and arduous attempt at becoming a long distance runner. The adventure started about 3 weeks ago with a few seemingly endless half hour runs. Last week I had a sit down chat with an experienced marathoner and my boss, James Dean. He offered some good advice on training and I feel much more comfortable now with some experienced advice and a few tangible goals that I’ll set for myself every week.

Last week I got my goal oriented training started with 3 runs over the week, 40 minutes each. It was going great until I played a squash Friday before a run on Saturday. Not only did I lose the game to my buddy Paul Buck, but my butt and legs were burning with pain for my Saturday afternoon run.

Anyways, I made it through last week and this week I will add a total of an hour of running over the course of the week. I’m worried about how I’ll be able to handle this without my beloved moustache, Jorge, but I’ll keep you posted.